Where do you get protein on a plant-based diet?

This is an important question and probably the most-asked by anyone first hearing about a plant-based lifestyle. You may be surprised to know that every plant on earth contains some protein. Indeed, everything that is alive contains some protein.  Think of many of the largest animals in the world—they eat plants and that’s where they get their protein. Some of the most common human foods that are higher in protein include:

  • Beans—black, kidney, pinto, navy, lima, azuki, northern, mung, soy, and red
  • Tofu
  • Lentils—green, red, and brown
  • Green peas
  • Whole grains—wheat, oats, quinoa, millet, teff, rye, and barley
  • Nuts and nut butters—almond, walnut, cashew, pecan, and hazelnuts
  • Seeds—sunflower, sesame, hemp, chia, and flax

For instance, the recommendation for the “average,” healthy 150-pound adult is around 55-60 gram of protein daily.  While a three ounce steak has approximately 21 grams of protein, a half-cup of beans or lentils provides 7-9 grams; a half-cup of tofu supplies 11-21 grams; a half-cup of quinoa provides 4.3 grams, and so on.  Even fruit contains a small amount of protein, and vegetables contain even more. By eating a wide variety of plant foods, including a good supply from the list above, you will be sure to get enough protein for your requirements from a plant-based diet.

Can you get all the nutrients you need on a plant-based diet?

Almost every vitamin and mineral is available abundantly in the plant kingdom.

Vitamin B12 is different. It is not made by animals or plants, but by bacteria.

Having a low level in your body is associated with Alzheimer’s and heart disease. Vitamin B-12 is made by bacteria.  Since few plant sources of B12 exist, supplementation is recommended, especially as you get older and especially if you follow a whole-food, plant-based diet.  

Getting it efficiently into your body requires either large doses, injections, or mixing with saliva.   That is why drops under the tongue or a chewable vitamin B-12 is best. You can ask your doctor to check your blood level of B12 to find out if you require supplement.

For more see page 95 in Eat Plants, Feel Whole 

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Another important vitamin for both the plant-based and those who are not, is vitamin D, the “sunshine vitamin.”  Our bodies make it when the sun hits our skin. That’s the best source. Try to spend some time in the sun every day to ensure you get vitamin D.  Don’t sunburn as that will increase your risk of skin cancer.  You can also get some from fish or fortified foods, such as plant or cow milk, breakfast cereals, and some orange juice, but this is not usually enough to supply all your daily needs. Supplements are another way to get this important nutrient, especially if you spend most of your days indoors. A reasonable dose for adults who spend most of their day away from the sun is around 3000-4000 IU per day taken with the largest meal.  Vitamin D hides out in the body within your fat so individuals with larger amounts need more of this supplement.   Supplements are best taken with the largest meal of the day.

For more, see page 101 in Eat Plants, Feel Whole 

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Calcium is a mineral that is important for bone strength.

When vitamin D is present, our bodies absorb dietary calcium fairly well. Calcium levels in the blood must be kept in near-perfect range or serious health problems can occur. Nerves and muscles can get irritable when the levels vary, which can lead to deadly heart arrhythmias, muscle spasms, seizures, or worse. Our body has at least two systems that work together to keep that level steady. For that reason, a blood test cannot determine whether we are getting enough calcium in our diet.

The dairy industry claims that calcium comes from milk and that it is vitally important to get enough. In a whole-food, plant-based diet, milk is avoided (or minimized) because of problems caused by animal proteins. So, where can you get calcium if you’re not consuming milk? Each glass of milk contains around 400 mg of calcium. The RDA (Recommended Daily Allowance) for teenagers is 1,300 mg and, for people age sixty-five and older, 1,000 mg. Three glasses of milk should supply that. Or this is what we’ve been told. But wait a minute! Where did the cow get calcium? Cows, buffalos, elephants, and giraffes get their calcium from the green stuff, and so can we. And, really, calcium is in all plants, especially leafy green vegetables like bok choy, broccoli, cabbage, collard greens, dandelion greens, kale, turnip greens, water cress, and beans! — and it comes with plenty of magnesium.

Older people who follow the SAD (Standard American Diet) diet need 1,200 to 1,500 mg per day to maintain calcium balance. But interestingly, those on a 100 percent whole- food, plant-based diet need only 400 to 450 mg per day.  When you takes calcium as a supplement you should also take magnsium, at least 1/2 of the amount of calcium supplement dose.   

For more, see page 102 in Eat Plants, Feel Whole 

When we eat widely of vegetables, fruits, beans, whole grains, nuts, and seeds, most of us will get all the nutrients our bodies need to perform well.  Other nutrients are addressed in the chapter entitled “Micronutrients” in Eat Plants, Feel Whole 

Is it healthy to eat so many carbohydrates such as one gets from a whole-food, plant-based diet?

Carbohydrates are the preferred source of energy for our bodies, including our nervous system, brain, and red blood cells. Notice the qualifier in the question, “whole food.” Refined carbohydrates such as white rice and white bread lack essential nutrients our bodies need. Healthy, unrefined, fiber-rich carbohydrates are a great source of energy, raise our blood sugar levels more slowly than refined carbohydrates, are important sources of fiber, and contain many essential nutrients our bodies need. Choose healthy carbohydrates such as legumes (beans and peas), whole grains, fresh or dried fruit, starchy and non-starchy vegetables, and nuts and seeds for your best health.

Where do you get calcium if you don’t use dairy products?
A: Many plant foods are good sources of calcium, such as leafy green vegetables (broccoli, kale, collards, Brussels sprouts, bok choy, watercress, and napa cabbage), which have even higher rates of absorption of calcium than cow’s milk. Beans are also a good source. Almonds, chia seeds, and sesame seeds contain a good supply. Calcium is added to some plant milks and tofu—check the label. Even oranges, figs, and blackstrap molasses contain respectable amounts. Note that spinach, Swiss chard, and beet greens contain high amounts of oxalates, which appear to reduce the absorption of the calcium in those foods to only about 5%.
To ensure you get enough calcium, eat dark green leafy vegetable every day. Use calcium-containing tofu frequently. Drink plant milks that are fortified with calcium. Spread almond butter on your toast some days rather than peanut butter—or munch on a handful of almonds. Sprinkle chia seeds on your cereal or throw some in a smoothie. Dip your veggies in hummus, which contains both beans (garbanzos/chickpeas) and sesame tahini. Doing so will ensure you get plenty of calcium for strong bones, nerves, and muscles. Remember that vitamin D is needed for calcium absorption too.
Watch out for calcium robbers: smoking, and high intakes of salt, caffeine, and alcohol.